Many people report pain due to a health issue called Sciatica. For the unversed, it is a painful nerve disorder, which emanates from the lower back to the legs. It is the tenderness and pain in the Sciatic nerve that causes the discomfort. The pain can show up on one side of the body, or on both sides. There are two Sciatic nerves, one that passes through each leg. The nerves that are responsible for the pain arise from the spinal cord, and pass underneath the buttock muscles, and through the thigh to the foot. Get solutions with yoga for Sciatica. However, you need to know a few aspects before proceeding.
So, now that you know what the pain or condition feels like, you should know the symptoms.
What Are The Symptoms of Sciatica?
You might feel a burning and a certain tingling sensation, if you suffer from the condition. And the same mainly happens at the back of the thigh. If you bend, sit, run or drive, the pain increases. The symptoms may include:
- You may have excruciating pain in the lower buttock, back of the thigh region or buttocks.
- A tingling or burning sensation is characteristic of the effects of the condition.
- You may feel tired all the time, and a loss of any kind of feeling in the leg region.
- You may also feel numbness in the legs.
- Your knees may also buckle, when you stand up.
- You may also feel paralysis setting in, in the ankle area.
The causes for this condition can be many. If your sciatic nerves get pinched due to some reason, you may feel pain and discomfort. Additionally, a herniated disc in the spinal cord or a bone outgrowth, may also be responsible for Sciatica. Tumour may also cause the same, due to added pressure on the nerve. Sometimes, the nerve also gets damaged due to diabetes. No matter what the symptoms or the causes, you can get the best benefits with yoga for Sciatica.
Practice Yoga For Sciatica Pain Relief
- Cobra pose or Bhujangasana – If you suffer from the condition called Sciatica, there is some hope for you. The Cobra pose or Bhujangasana is one of the poses that you can do today. It will work on your core muscles and also the back muscles. You have to lie flat on the ground, with your legs stretched towards the back. You have to rest your palms on the mat, beside the torso. Slowly, fold the arms at the elbows, and force the chest up from the floor. Your head has to be raised toward the ceiling. Your back has to be arched, while your hips and legs should be pressed to the floor. You can hold this pose for a few seconds or minutes, according to your comfort levels. After the time has elapsed, you have to slowly return to the original position. You can do this a few times, to get the maximum stability.
- Cat-Cow pose – Yoga for Sciatica is another option for you, if you have Sciatic nerve disorder or pain. This pose mainly improves the forward and backward bending abilities of the lower back. Your spinal flexibility also increases manifold, due to your practice. In order to get into the pose, you have to take the form of a table. Your knees and palms should support your entire body weight. The back and your neck should be parallel to the floor. Inhale and slowly round your back, like that of a cat’s. You can hold the position by raising the back towards the ceiling. Exhale subsequently and lower the back. Inhale and make an arch with the lower back a bit, and push your tailbone outwards. You can hold this position for a few seconds to a minute. Exhale and then release the body from the position. After you are done, you can return to your normal position.
- Bridge pose or Setu Bandhasana – This is a pose that can help in strengthening your lower back, and also relieves the tiredness from the back. Additionally, it also relieves the pain caused by pressed or pinched sciatic nerves. You can start in this pose, by lying down on the mat. Fold the knees and keep the feet hip-width apart. The feet should be placed at a distance of 12 inches approximately from the pelvis.
The knees and the ankles ought to be in a straight line. The arms should be by your side, with the palms down. While inhaling, slowly lift the back from the ground, and roll the shoulders as well. Your chin should touch the chest. You have to support your entire body weight on your shoulders, hands, and feet. The thighs remain parallel to the ground. You can also interlace your fingers at the back, and lift the torso a bit more. Breathe easily, while you are practicing this pose or asana. Hold this pose for a few seconds to a minute and then gently release.
These are a few of the poses or asanas that you can practice, if you have Sciatica. However, it would be best for you, if you take adequate precautions. Always consult a doctor before you start practicing the asanas. If you are on any kind of medication that causes the muscles to become more supple, you must avoid the yoga practice.
When you practice the yoga for Sciatica, you do get many positive effects. Certain body changes take place, inside the body, when you do yoga. The strength of the muscles increases manifold, and strong muscles also help to support the spine. Moreover, you will also experience better bone health. The blood flow through the body also gets enhanced. Due to increased blood circulation, the spinal discs swell up so that your vertebrae get adequate support and flexibility. The nerve stretching and mobility exercises help in reducing the stiffness in the sciatic nerves. The nerve swelling also goes down manifold, and also reverses any immune system changes.
Thus, yoga is one of the best practices for people with Sciatica. You can join Bali Yoga Retreats, to get the best health benefits today. The school has courses, for both yoga enthusiasts and would-be teachers who want to teach students, who suffer from such illnesses.